6
Aug
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Guest Days

Due to the  Tri-State Throwdown, Centerville CrossFit will not be hosting a Community Workout Saturday.  This month we will be hosting guest days.  The guest days will be Aug 7-9th.

What are Guest Days?

Guest Days are a time when anyone can come in and try 1 free class. We will only be taking 5 people each class.

Wednesday: 5am

Wednesday, & Friday : 6am, 9:30am, Noon, 4:30pm, 5:30pm, 6:30pm

Thursday: 6am, Noon, 4:30pm, 5:30pm & 6:30pm

Steps to Sign up for Guest Days

1. Pick a Class

2. Email admin@centervillecrossfit.com to reserve your spot. 1st come 1st serve.

3. Show up about 10-15 min early to fill out paper work.

There are NO CLASSES SATURDAY!

 

Tuesday WOD

Every 4min for 3 rounds:

A1. Front Squat @31X1 10-12

A2. DB single arm Bent over Row (relax in bottom, reaching db towards ground) @4111 10-12

+

Groups of 4:

p1 – 30sec max effort AD

p2, p3, p4 – rest

team cycles through 4 times

 

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